Yano's old man lift's such and so forth 2.0

[Yano]

Jan 5 '26 - Iron Abyss
Mon - Squatz Bench and accessories
213.7 body weight
2680 cals for the day
Cardio Stat Bike - Time - 38 min 10 seconds - Distance 10.06 miles

Today was solid AF , pushed a few things , hit an easy PR on zerchers , I got no complaints.

Body felt good,head held together WOOOOOOOOOOOOOO!!!

Bar moved well ,even the pr flew so it gave me a bit of a mental boost about the programming. It's deffinitely working.

40hz in the cannon and fired off for 20 min

*Workout begins 1:40pm

Stretches -
Hip Circles 20 each direction
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side

Lifts -
Squats - 2x7 + 1x8 - SSB today - Static
Warm ups - ebx5 ebx5
Progression - 150x3 - 200x3 - 240x3
Working Sets - 305x7 - 305x7 - 305x8

Hatfield Tempo Squats - 2x3 + 4x4 - SSB - 3down 5in the hole 1up count - Slight progression
Hot n rolling
Working Sets - 250x3 - 255x3 + 260x4 - 265x4 - 270x4 - 275x4

Zercher Squats - 2x3 + 4x4 + To ininity and beyond - Slight progression
We ready
Working Sets - 230x3 - 235x3 + 240x4 - 240x4 + 245x4 + 250x4
That felt good let's see Singles - 275x1 - 315x1 - 365x1 - 405x1* This still moved fast AF but I called it here before the ego took over completely and I phuct something up.

405x1

Watch 20260105_153339 | Streamable

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Ham Curls - 4x12 - Slight progression
Working Sets - 35x12 - 40x12 - 45x12 - 50x12

*Half time - Cup of fruit punch and a banana
**Set up for Bench

Warm ups -
Supersets - warming it up
Straight Arm Lat Pulldowns - 15x20 - 20x20 - 25x20
Cable Underhand Rows - 15x20 - 20x20 - 25x20
Cable Face pulls - 15x20 - 20x20 - 25x20
Tri Pushdowns - 15x20 - 20x20 - 25x20

Lifts -
Flat Bench - 2x7 + 1x8 - Static
Warm ups - ebx5 ebx5
Progression - 135x3 - 160x3
Working Sets - 195x7 - 195x7 - 195x8

Pin Press - 2x3 + 4x4 - Full stop no bounce - Slight Progression
Ready to roll
Working Sets - 160x3 - 165x3 + 170x4 - 175x4 - 180x4 - 185x4

Paused Bench - 2x3 + 4x4 - 2 count pause with some sink - Slight Progression
It's a go
Working Sets - 160x3 - 165x3 + 170x4 - 175x4 - 180x4 - 185x4

Tricep Pushdowns - 4x12 - Slight progression
Working Sets - 25x12 - 30x12 - 35x12 - 40x8+4

Abs - Bent Leg Lifts - 4 sets of 40 reps

*Workout ends 4:15pm

**I feel tired but I'm clear and feel great , time for chicken and rice WOOOOOOOOOO!

 

[Yano]

1) Session snapshot​

Jan 5 ’26 (Mon) — Squat/Bench + accessories (Pump Phase A)

• BW: 213.7
• Cals: 2,680
• Bike: 38:10 / 10.06 mi
• State: high energy, coherent aggression, bar speed strong
• Knee: no mention = likely quiet
• Duration: 1:40–4:15 (≈2h35)

Big event: Zercher single 405×1 fast, and you shut it down at the right time. That’s the win.

---

2) Programming fidelity (Hepburn Pump A ladder)​

You’re exactly where you should be:

• Squat: 2×7 + 1×8
• Bench: 2×7 + 1×8

This is the clean “volume climb” step before the next exposures:

• 1×7 + 2×8
• 3×8 → add 5–10 lb → reset

You kept the mains static (305 SSB / 195 bench). That’s perfect for this stage—accumulate reps without “chasing.”

---

3) Movement quality & exercise choices​

Main squat: SSB 305×7,7,8​

• Static + SSB is doing its job: pattern practice + bracing + knee-friendly curve.
• That 8th rep is the “indicator rep.” Since it moved well, you’re adapting.

Hatfield tempo squats (3-5-1): 2×3 + 4×4 up to 275×4​

• This is high value hypertrophy + positional integrity.
• Tempo + Hatfield support = a lot of stimulus with controlled joint stress.

Zerchers: volume sets + singles to 405×1​

• The volume (230/235 triples then 240–250 fours) is already plenty.
• The singles ladder (275–315–365–405) is a big neural and trunk demand.
• You handled it well, and the most important part is you stopped while it was still fast. That’s how you keep building instead of getting nicked up.

Bench: 195×7,7,8​

• Static again = groove, consistency, and recovery protection while reps climb.

Pin + paused bench both heavy (up to 185×4)​

• This is a lot of pressing stress in one day (effective, but it’s the prime “joint tax” area).
• Since you’re feeling great now, it’s fine—just something to watch as you approach 3×8 and reload.

---

4) Tonnage (working sets + noted singles)​

Counting your listed working sets, plus the Zercher singles (since you did them and they matter). Not counting warm-ups, warm-up cable circuits, or bodyweight abs.

Main lifts​

SSB Squat: 305×(7+7+8)=305×22 = 6,710 lb
Bench: 195×22 = 4,290 lb
Main total = 11,000 lb

Primary squat accessories​

Hatfield tempo:
250×3 + 255×3 + 260×4 + 265×4 + 270×4 + 275×4
= 750 + 765 + 1,040 + 1,060 + 1,080 + 1,100
= 5,795 lb


Zercher volume sets:
230×3 + 235×3 + 240×4 + 240×4 + 245×4 + 250×4
= 690 + 705 + 960 + 960 + 980 + 1,000
= 5,295 lb


Zercher singles: 275 + 315 + 365 + 405 = 1,360 lb


Ham curls: 35×12 + 40×12 + 45×12 + 50×12
= 420 + 480 + 540 + 600
= 2,040 lb

Press accessories​

Pin press:
160×3 + 165×3 + 170×4 + 175×4 + 180×4 + 185×4
= 480 + 495 + 680 + 700 + 720 + 740
= 3,815 lb


Paused bench: same loading as pin
= 3,815 lb


Triceps pushdowns: 25×12 + 30×12 + 35×12 + 40×12
= 300 + 360 + 420 + 480
= 1,560 lb

Total session tonnage​

11,000 + 5,795 + 5,295 + 1,360 + 2,040 + 3,815 + 3,815 + 1,560
= 34,680 lb (≈ 17.3 tons) moved.


That’s a big session, and that’s before considering the warm-up circuit volume.

---

5) Cardio + calorie burn estimate​

Bike (38:10, moderate warm/flush)​

• Likely ~300–500 kcal depending on resistance/HR.

Lifting (2h35, high work density)​

• Likely ~600–1,000 kcal.

Total session burn: ~900–1,500 kcal.


With 2,680 kcal intake, you’re probably fine if:

• protein is high,
• sleep stays good,
• and NEAT isn’t crazy.
  If you notice you wake up “flat” tomorrow, this is where an extra 300–500 kcal on big PR-ish days helps.

---

6) The PR effect: benefit vs cost​

Benefit (why I love it)​

• That 405 Zercher single is a psychological unlock + trunk/upper back confidence.
• It also suggests your submax volume is translating.

Cost (what we monitor)​

• Zercher singles add unexpected neural + spinal + bracing fatigue.
• The biggest risk is not “today,” it’s carryover fatigue into next squat and dead exposures.

Your decision to stop while it was still fast is exactly what keeps the benefit high and the cost low.

---

7) What to do next (so this keeps working)​

You’re now set up for the next ladder steps:

Next squat/bench exposure​

• 1×7 + 2×8 on mains (same static load is fine if bar speed stays clean).
• Keep Hatfield tempo and Zerchers as written but I’d recommend:
  • No Zercher singles next time. Bank the PR and let it marinate.
  • If you want “something,” do a single at ~85–90% of that day’s best and call it. (One rep, fast, done.)

Pressing fatigue guardrail​

If elbows/pec/shoulder start chirping as you hit 3×8:

• Alternate: one day Pin Press heavy / Paused bench lighter, next exposure Paused heavy / Pin lighter.
  You’ll keep progress without accumulating joint tax.

---

Verdict​

This was exactly how a high-level lifter should “push” inside a volume wave:

• Mains progressed perfectly
• Accessories executed with purpose
• PR taken cleanly
• Ego stopped before it got a vote
• You left tired but clear and confident

 

[Yano]

Still hitting the workouts , I'll do a combined post here today. Just been a clusterfuck of a week.

Everythings been going good workout wise , no complaints , new Zercher PR so thats a bonus.

 

[Yano]

Jan 8th - Iron Abyss
Both days upper n lower
213.7 body weight
2800 cals
Cardio - 10 miles - 36min 20sec

Losing GF through me for a loop this week workouts have been ok just not really communicating much or logging. Take some time today and get caught up.


*Workout begins 1:50pm

Stretches -
Hip Circles 20 each direction
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side

Squats - 3x8 - SSB - Static
Warm ups - ebx5 ebx5
Progression - 150x3 - 200x3 - 240x3
Working Sets - 305x8 - 305x8 - 305x8

Hatfield Tempo Squats - 6x4 - 351 count - SSB - Slight Progression
Hot n rolling
Working Sets - 250x4 - 255x4 - 260x4- 265x4 -270x4 - 275x4

Zercher Squats - 6x4 - Slight Progression
Rolling in
Working Sets - 240x4 - 245x4 - 250x4 - 255x4 - 260x4 - 265x4
Extra Credit - 315x2 - 365x2 - 405x1 - 455x1*new PR

455x1

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Ham Curls - 4x12 - Slight Progression
Working Sets - 35x12 - 40x12 - 45x12 - 50x12

Set up for Bench - Coffee - Reeces

Warm ups -
Supersets - warming it up
Straight Arm Lat Pulldowns - 15x20 - 20x20 - 25x20
Cable Underhand Rows - 15x20 - 20x20 - 25x20
Cable Face pulls - 15x20 - 20x20 - 25x20
Tri Pushdowns - 15x20 - 20x20 - 25x20

Bench - 3x8 - Static
Progression - 135x3 - 160x3
Working Sets - 195x8 - 195x8 - 195x8

Pin Press - 6x4 - Slight Progression
Hot n Ready
Working Sets - 160x4 - 165x4 - 170x4 - 175x4 - 180x4 - 185x4

Paused Bench - 6x4 - 2 count on chest - Slight Progression
Hot
Working Sets - 160x4 - 165x4 - 170x4 - 175x4 - 180x4 - 185x4

Tricep Pulldowns - 4x12 - Slight Progression
Working Sets - 20x12 - 30x12 - 35x12 - 40x12

Abs - Bent Leg Lifts - 4 sets of 40

 

[Yano]

1) Session snapshot​

Jan 8 — Iron Abyss (Squat/Bench + accessories)

• BW: 213.7
• Cals: 2,800
• Bike: 10 mi / 36:20
• State: emotionally taxed week; training “ok” but less logging/communication
• Result: still hit 3×8 mains and a Zercher PR 455×1
• Key win: you kept structure and didn’t unravel under stress.

---

2) Programming fidelity (Hepburn Pump A)​

This was the capstone exposure of the wave:

• Squat: 3×8 (end of wave)
• Bench: 3×8 (end of wave)

That means in the Hepburn Pump A model you’re now at:
Add 5–10 lb (or +5 lower / +2.5–5 upper) → reset to 3×6 next exposure.


So yes: this day was 100% “Hepburny.”

---

3) Main work execution​

SSB Squat — 305×8×3 (static)​

• That’s 24 crisp reps at a stable load—exactly how Pump A is supposed to end.
• Knee has been touchy recently; using SSB and static loading was a smart stability choice.

Bench — 195×8×3 (static)​

• Same story: repeatable groove, fatigue predictable, no need to chase load here.

Overall main-lift verdict: perfect end-of-wave execution.

---

4) Accessories: what they did + what the PR cost you​

Hatfield tempo squats — 6×4 (250→275)​

• Big quad/bracing stimulus with controlled tempo.
• Very “Hatfield inside Hepburn”: lots of tension, minimal chaos.

Zerchers — 6×4 (240→265) + extra credit to PR​

• The volume sets are already plenty (24 reps).
• The extra credit ramp: 315×2 → 365×2 → 405×1 → 455×1 PR
  • Huge trunk + upper back stimulus.
  • Psychologically: massive win during a rough week.
  • Physiologically: adds meaningful CNS/bracing fatigue on top of a high-volume squat day.

I like the PR, and I like that it was a single, not a grindy set.
But note: because mains were already 3×8 and Hatfields were 6×4, the PR turns this into a very large lower-day stress event. Totally workable, just something to “account for” in the next 48–72 hours.

Bench accessories: pin + paused both 6×4​

This is a lot of pressing:

• Bench 3×8
• Pin 6×4
• Paused 6×4
• Triceps 4×12

It’s effective, but it’s the #1 place elbows/pecs get cranky if life stress + sleep aren’t perfect.

---

5) Tonnage (working sets + PR work)​

Counting listed working sets and the extra credit Zercher doubles/singles. Not counting warm-up cable circuit or bodyweight abs.

Main lifts​

• SSB squat: 305×8×3 = 7,320 lb
• Bench: 195×8×3 = 4,680 lb

Lower accessories​

• Hatfield: (250+255+260+265+270+275)×4
  = 1,000 + 1,020 + 1,040 + 1,060 + 1,080 + 1,100
  = 6,300 lb
• Zercher 6×4: (240+245+250+255+260+265)×4
  = 960 + 980 + 1,000 + 1,020 + 1,040 + 1,060
  = 6,060 lb
• Zercher extra credit: 315×2 + 365×2 + 405×1 + 455×1
  = 630 + 730 + 405 + 455
  = 2,220 lb
• Ham curls: (35+40+45+50)×12
  = 420 + 480 + 540 + 600
  = 2,040 lb

Bench accessories​

• Pin press 6×4: (160+165+170+175+180+185)×4
  = 640 + 660 + 680 + 700 + 720 + 740
  = 4,140 lb
• Paused bench 6×4: same as pin
  = 4,140 lb
• Triceps pulldowns: 20×12 + 30×12 + 35×12 + 40×12
  = 240 + 360 + 420 + 480
  = 1,500 lb

Total session tonnage​

7,320 + 4,680 + 6,300 + 6,060 + 2,220 + 2,040 + 4,140 + 4,140 + 1,500
= 38,400 lb (≈ 19.2 tons) moved.


That is a massive day

---

6) Cardio + calorie burn estimate​

Bike (36:20)​

Depending on resistance/HR:

• ~300–500 kcal

Lifting (high tonnage, ~2–3 hours)​

• ~700–1,100 kcal

Total session burn estimate: ~1,000–1,600 kcal


With 2,800 kcal intake, you’re probably around maintenance to modest surplus depending on your NEAT. Given life stress, this is a week where “a little extra recovery food” usually pays off.

---

7) Fatigue & recovery outlook (important this week)​

Green flags​

• You hit 3×8 without bar-speed complaints.
• Knee handled SSB volume fine.
• You stopped PR work at a single.

Yellow flags to monitor​

• Low back + trunk fatigue (SSB 3×8 + Hatfield 6×4 + Zercher 6×4 + heavy singles)
• Elbows/pec/AC joint (bench + pin + paused all heavy volume)

Practical next-day indicators:

• Morning stiffness (low back), sleep quality, elbow tenderness, and whether your warm-ups feel “heavy.”

---

8) What to do next (to keep the wave productive)​

Since you completed 3×8, your next exposure should be a reload/reset:

Main lift reload suggestion (based on your earlier numbers)​

• SSB squat: 305 → 310 (or 315 only if knee is 100% quiet)
• Bench: 195 → 200
• Reset mains back to 3×6 and run the ladder again.

Accessory sanity rule for the next week​

Because you PR’d Zerchers:

• Next squat day: no extra-credit singles. Bank it.
• Pick either pin press or paused bench as the heavy 6×4 focus (alternate them). Keep the other lighter or fewer sets.

This keeps you progressing without paying “interest” on fatigue.

---

Bottom line​

This was a monster end-of-wave session:

• Hepburn ladder completed correctly
• Huge total work (~38,400 lb)
• PR at 455 Zercher during a tough week
• Still smart enough not to let ego drive into a ditch

 

[Yano]

Jan 8th - Iron Abyss
Both days upper n lower
214 body weight
2735 cals
Cardio - 10 miles - 38 min

Decent ending to a fucked up week.


*Workout begins 2:00pm

Stretches -
Hip Circles 20 each direction
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side

Lifts -
Deads - 3x8 - Static
Progression - 135x3 - 225x3 - 315x3
Working Sets - 355x8 - 355x8 - 355x8

Deficit Deads - 6x4 - Slight Progression - 2" deficit
Hot and rolling
Working Sets - 355x4 - 360x4 - 365x4 - 370x4 - 375x4 - 380x4

Lat Pulldowns - 4x12 - Slight Progresion
Working Sets - 110x12 - 115x12 - 120x12 - 125x12

Leg Extensions - 4x12 - Slight Progresion
Working Sets - 115x12 - 125x12 - 130x12 - 135x12

Halftime - Apple/Cranbery juice and a banana
*Set up for bench

Warm ups -
Supersets - warming it up
Straight Arm Lat Pulldowns - 15x20 - 20x20 - 25x20
Cable Underhand Rows - 15x20 - 20x20 - 25x20
Cable Face pulls - 15x20 - 20x20 - 25x20
Tri Pushdowns - 15x20 - 20x20 - 25x20

Lifts -
OHP - 3x8 - Static
Progression - 95x4 - 105x4
Working Sets - 115x8 - 115x8 - 115x8

Incline Bench - 6x4 - Slight Progression
Rolling
Working Sets - 160x4 - 165x4 - 170x4 - 175x4 - 180x4 - 185x4

Bent Rows - 6x4 - Slight Progression
We B Ready
Working Sets - 185x4- 190x4 - 195x4 - 200x4 - 205x4 - 210x4

Cable Crossovers - 4x12 - Slight Progression
Goin for it
Working Sets - 15x12 - 20x12 - 22.5x12 - 25x12

Abs - 65lbs Standing Cable Crunches - 4 sets of 40 reps

Workout ends 4:55pm

 

[Yano]

1) Session snapshot​

Jan 8 — Iron Abyss (Both days: lower + upper)

• BW: 214
• Cals: 2,735
• Bike: 10 mi / 38 min
• Context: rough week, but this was a strong “capstone” session
• Duration: 2:00–4:55 (≈2h55)

---

2) Programming fidelity (Hepburn Pump A)​

This is textbook end-of-wave work:

• Deadlift: 3×8 static
• OHP: 3×8 static

That means you’re at the “top” of the Pump A wave on these two lifts. Next step is the classic:

• add weight (usually +10 lower / +2.5–5 upper)
• reset to 3×6 and climb again.

---

3) Main lifts: execution + intent​

Deadlift — 355×8×3 (static)​

• 24 reps at a stable load = perfect Pump A outcome.
• This is enough volume to drive growth/skill, but still controlled.

OHP — 115×8×3 (static)​

• Same: groove and repeatability.
• You’re building “easy strength” and tissue tolerance—exactly what makes the next power phase pop.

Overall: very clean, very “Hepburny,” and you didn’t let a bad week turn into sloppy training.

---

4) Accessories: what they did + what to watch​

Deficit deads (2") — 6×4 at 355→380​

This is the biggest stressor of the day. It’s a great movement, but pairing it with 3×8 deadlift at the same session is serious posterior-chain loading.

• Pros: off-the-floor strength, positioning, leg drive, lat tightness.
• Watch: low back / erectors / hamstring tendon fatigue over the next 48–72 hours.

If you notice low-back tightness next week: keep deficits but drop to 4×4, or keep 6×4 but run them lighter than your main dead work (right now they’re equal/higher).

Bent rows + incline bench — 6×4 each​

That’s a strong hypertrophy/strength blend. It supports:

• upper back thickness (bracing + dead stability)
• upper pec/shoulder strength for press/bench health

Lat pulldowns + crossovers + leg extensions​

All excellent “support” work:

• Pulldowns support the pull and keep shoulders happy.
• Crossovers are joint-friendly pec volume.
• Leg extensions help bloodflow/quad stimulus with low systemic tax.

Abs: Standing cable crunches 65×40×4​

That’s a lot of trunk volume and it pairs well with beltless/bracing development, but be aware:

• big flexion volume after heavy pulling can sometimes make the low back feel “stiff.” Not bad—just track it.

---

5) Tonnage (working sets)​

Counting listed working sets (not warm-ups, not the cable warm-up circuit, not bike).

Main work​

• Deadlift: 355×8×3 = 8,520 lb
• OHP: 115×8×3 = 2,760 lb
  Main total = 11,280 lb

Lower accessories​

• Deficit deads 6×4:
  355×4 + 360×4 + 365×4 + 370×4 + 375×4 + 380×4
  = 1,420 + 1,440 + 1,460 + 1,480 + 1,500 + 1,520
  = 8,820 lb
• Leg extensions: (115+125+130+135)×12 = 505×12 = 6,060 lb
• Lat pulldowns: (110+115+120+125)×12 = 470×12 = 5,640 lb

Upper accessories​

• Incline bench 6×4: (160+165+170+175+180+185)×4
  = 640 + 660 + 680 + 700 + 720 + 740
  = 4,140 lb
• Bent rows 6×4: (185+190+195+200+205+210)×4
  = 740 + 760 + 780 + 800 + 820 + 840
  = 4,740 lb
• Cable crossovers: (15+20+22.5+25)×12 = 82.5×12 = 990 lb
• Cable crunches: 65×40×4 = 10,400 lb

Total tonnage (session)​

Dead 8,520

• OHP 2,760
• Deficits 8,820
• Pulldowns 5,640
• Leg ext 6,060
• Incline 4,140
• Rows 4,740
• Crossovers 990
• Crunches 10,400
  = 52,070 lb (≈ 26.0 tons) moved.

That’s a monster day—and it explains why it felt like a “decent ending” to a brutal week. You put real iron on the floor.

---

6) Cardio + calorie burn estimate​

Bike (38 min, steady)​

• ~300–500 kcal depending on resistance/HR.

Lifting (≈3 hours, very high tonnage)​

• ~800–1,200 kcal depending on rest times/density.

Total session burn estimate: ~1,100–1,700 kcal


With 2,735 kcal intake, you likely broke even or were slightly under once daily activity is added. After a day like this, recovery tends to improve if you:

• push protein high,
• add carbs later in the day,
• and prioritize sleep.

---

7) Fatigue flags + next-step recommendations​

Green flags​

• Main lifts completed at 3×8 cleanly
• Flow state despite stress
• Exercise selection supports the big goals

Yellow flags (only because of sheer load)​

• Posterior-chain fatigue: 3×8 dead + heavy deficits = big erector/ham demand.
• Trunk fatigue: big cable crunch volume after pulling.

Best next step (very “Hepburn”)​

Since you hit 3×8 on dead and OHP:

• Dead: add +10 lb (or +5 if low back feels cooked) and reset to 3×6
• OHP: add +2.5–5 lb and reset to 3×6

And for accessories next exposure:

• keep the pattern but consider deficits 4×4 instead of 6×4 if recovery is even slightly off.

---

Bottom line​

This was an end-of-wave capstone that you executed with intent:

• perfectly aligned with Pump A,
• huge total work (~52,070 lb),
• and you still kept it structured rather than emotional.

 

[Straight30weight]

God damn, this is a hell of a log!

 

[jipped genes]

What is pin press?

 

[Yano]

What is pin press?

Bench from pins - set your pins at your sticking point or a hole below , you can go top down or slip under the bar and just do em from the bottom up, rest on the pins no bounce , and back up to make it trickier , add in a 2 or3 count pause or bands n chains

helps build explosiveness through the spot your sticking and drive

 

[jipped genes]

Bench from pins - set your pins at your sticking point or a hole below , you can go top down or slip under the bar and just do em from the bottom up, rest on the pins no bounce , and back up to make it trickier , add in a 2 or3 count pause or bands n chains

helps build explosiveness through the spot your sticking and drive

copy that brother. thanks.